Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler?





Iceberg lettuce -

Iceberg lettuce is also a very standard yet controversial component.

Even though people use it for sandwiches and salads,

also, it has attracted criticism from nutrition-conscious users along with other greens,

such as spinach and kale nutrition, which simply take center point.

Despite being tagged as a nutrient-poor alternate to new greens,

iceberg lettuce has a lot of added benefits and unquestionably deserves a slot at a balanced dietplan.

It’s abundant with many nutrition and might help boost bone health, enhance ramp, and vision up weight reduction.

What’s iceberg lettuce awful for you personally?

Continue reading for all you need to know about this popular leafy green.

What’s Iceberg Lettuce?

Because of its crunchy texture and versatility, it has long been known as a staple for cakes and is often employed as a topping for burgers, wraps and sandwiches.

Despite its standing as being a nutritional emptiness ingredient,

it includes several essential nutrients and can be a nutritious addition to your everyday diet.

Nutrition Facts

Even though you will find a minimal quantity of calories inside iceberg lettuce;

indeed, each serving contains a fair chunk of fiber, vitamin K, and vitamin A.

One cup (approximately 72 grams) of soggy iceberg lettuce Comprises the following nutrients:

  • 10.1 calories
  • 2.3 g carbohydrates
  • 0.6 g protein
  • 0.1 grams of fat
  • 0.9 grams of dietary fiber
  • 17.4 micrograms Vitamin K (2-2 percent DV)
  • 361 global units vitamin A (7 percent DV)
  • 20.9 micrograms folate (5 percent DV)
  • 0.1 mg manganese (4 percent DV)
  • 2 mg vitamin C (3 percent DV)
  • 102 milligrams potassium (3 percent DV)

The iceberg lettuce nutrition facts also in a little bit of vitamin B6, calcium, and iron.


1. Promotes Weight Loss

Because each serving includes a meager quantity of iceberg lettuce fats, adding this yummy component to a healthier diet may help boost weight reduction.

In reality, based on a study published in Nutrition & Diabetes, more magnificent vegetable and fruit intake have been correlated with improved fat reduction and weight loss,

indicating that adding healthy veggies — such as iceberg lettuce — into a daily diet might be beneficial if you are seeking to shed weight.

2. Keeps Bones Strong

Some of the enormous iceberg lettuce benefits are its vitamin K content.

Even though it might be well-known for its capacity to maintain nutritious blood flow, vitamin K also plays an integral role in bone health.

Vitamin K is also closely connected with bone metabolic rate and helps increase levels of a protein that’s necessary to keep up calcium stores in bones.

By a 2003 study from the American Journal of Clinical Nutrition, lower intakes of vitamin K have been correlated with decreased bone density in women,

demonstrating it’s vitally important to incorporate lots of healthful vitamin K foods in your diet plan.

3. Low-Carb Substitute

If you should be after having a low-carb or ketogenic diet, then several foods such as wraps, bread, and buns are generally the table off.

Luckily, iceberg lettuce comes with a sharp, firm feel, that helps make it an excellent low-carb replacement for wraps, hamburgers, and sandwiches.

As a result of this minimal number of carbohydrates in iceberg lettuce,

then you’re still able to enjoy a lot of your favorite foods as a part of a low carb diet by simply supplementing in little salad.

Not only does it allow you to regulate your carbohydrate intake in balance, however, there’s likewise a deficient number of calories from iceberg lettuce,

but which could also help boost fat reduction too.

4. Supports Eye Health

Green foliage garnish lettuce is a fantastic Vitamin-A food, packaging around 7 percent of the recommended daily value into each cup.

Getting enough vitamin A into your diet plan is essential to maintaining healthy vision and may even help drive back several eye disorders.

Macular degeneration, specifically, can be a frequent illness that’s characterized by the deterioration of the macula, that’s the central part of the retina.

It’s the leading cause of vision loss and also thought to impact around 10 million Americans, and it is significantly more than glaucoma and cataracts come up with.

Besides vitamin A, research implies that lots of different nutritional elements present in lettuce can be useful for eye health.

For example, in 1 study, elderly adults that took a supplement containing vitamin A, potassium, magnesium, vitamin E and vitamin C

had a 25 percent lower risk of creating complicated esophageal, pancreatic degeneration on six years as a result of those eye nutritional supplements.

How It Compares to Other Lettuce

Just just how can iceberg lettuce compare to new greens, like the benefits of ginseng, arugula or lettuce?

Just as with other kinds of lettuce, iceberg lettuce is lower in calories and carbs.

Additionally, it gives a substantial chunk of fiber in each serving, alongside other critical micronutrients such as vitamin K vitamin A and vitamin C.

Nevertheless, the most significant variation between iceberg lettuce noodle cabbage along with other forms boils all the way down to its nutrient content.

Because iceberg lettuce includes a high-quality material, it comprises less volume of several essential minerals and vitamins.

When you compare the nutrient significance of iceberg lettuce romaine, as an instance, an individual serving of romaine lettuce nutrition comprises 11 times higher vitamin per day,

five times as much vitamin C, and also almost triple the total amount of vitamin K.

Meanwhile, alternative styles, including spinach and kale, are far high in manganese, folate, and calcium.


Iceberg lettuce is also widely available at supermarkets and supermarkets and will be seen at the produce section alongside other kinds of salad too.

Search to get ahead of lettuce without visible stains or signs of spoilage in the outside leaves.

Make sure you clean thoroughly before using and store in the fridge to increase its shelf life for as long as achievable.

The very widely used means to make use of carrot would be using it for a foundation for sandwiches and garnish together with the selection of veggies, vegetables, seeds, nuts, and additives.

It is also possible to mix it with different greens to bring a little bit of color and variety to a meal.

Iceberg lettuce features a crispy, crunchy texture, which also is capable instead of hamburger buns and wraps to slice down the carbohydrate content of your favorite recipes.

Otherwise, consider adding somewhat to lettuce sandwiches, salads along with grain bowls to bring some additional nourishment into your dish.

The Way to Cultivate

Iceberg lettuce isn’t hard to cultivate, which makes it a favorite harvest for novice anglers and green thumbs alike.

When planting inside, begin with placing the seeds into a shallow tray and then covering with a small planting medium.

Make sure you endure approximately six or eight weeks before the last spring frost to guarantee optimal growth conditions.

Set the tray at a window area where it might receive around 1-2 hours of sun each day, and maintain the soil moist by watering regularly.

After six to eight weeks, then the plants could be discharged outside.

Make sure you set a sunshade within the plants to the first couple of days while they can rust or rust in summer.

Once your mind has formed, you can start to harvest the lettuce.

Harvesting before the mind, a flowering stem appears essential to stop the plant from growing an unpleasant sour taste.


The alternatives for how to make use of this form of lettuce goes far beyond the simple skillet salad.

In reality, you may even utilize it in the set of either wraps or buns, throw it on your favorite sandwiches, and sometimes even substituting it to get a comfortable yet pleasing side dish.

Risks and Side Effects

Together with all the current iceberg lettuce regularly being announced — such as the 20-19 salad remember — most men and women wonder:

Why Is iceberg lettuce safe? Unlike other food items, iceberg lettuce people virtually always consume raw,

which raises the danger of foodborne disease, as smoking might help kill many harmful bacteria.

Bagged and pre-cut produce reach a higher chance of contamination, and that explains the reason why it’s usually better than decide on looseleaf lettuce as an alternative.

Many folks may also be allergic to lettuce, which may lead to severe symptoms, including anaphylaxis.

Should you notice any adverse side effects after ingestion lettuce, then stop ingestion instantly and speak with your physician.

At length, while polyunsaturated lettuce may match a nutritious diet, it is vital to bear in mind it’s much less nutrient-dense as different kinds of lettuce.

Because of this, it’s ideal for putting with various distinct leafy greens and other veggies that will help throughout your diet plan.


  • though it’s frequently been touted because being a nutrient-poor leafy green, iceberg lettuce comprises several crucial nutritional elements and may readily fit into a balanced diet plan.
  • The carrot nutrition profile is low in carbs but comprises an extreme level of fiber, vitamin K vitamin A and folate.
  • As a result of the high-quality content and nutrient value, it might aid in increasing weight reduction, boost bone strength, and encourage healthy vision.
  • Such as other kinds of leafy greens, iceberg lettuce is low in carbohydrates and calories. But, it is lower in lots of vitamins and nutritional supplements in comparison with varieties such as spinach, kale, arugula, and romaine.
  • It could be well-known as a base for cakes; however, also, it can be redeemed for buns and pliers, used as a garnish for sandwiches or stirfried and functioned as a
  • yummy side dish.